Low GI Recipe of the Month
Syrupy Oranges with Yoghurt
One orange is something of a personal protection powerhouse, providing you with your whole day’s vitamin C requirement. Oranges are rich in anti-oxidants and are good sources of folate and potassium. Much of their sugar is sucrose, a ‘double’ sugar made up of glucose and fructose. When digested, only the glucose molecules have an impact on your blood glucose levels which along with the high acid content, account for the low GI.
juice of 1 orange
2 tablespoons sugar
2 large oranges, peeled, pith removed
1 tablespoon brandy or Cointreau™ liqueur (optional)
100 g (31/2 oz) frozen low fat yoghurt
4 slices almond bread
1) Combine the orange juice, sugar and 60 ml (2 fl oz/1/4 cup) water in a frying pan. Stir over medium heat until the sugar dissolves. Reduce the heat to low and simmer, without stirring, for 10–12 minutes to reduce the syrup.
2) Cut the peeled oranges into slices about 1 cm (1/2 in) thick and add to the syrup in the pan. Add the brandy or liqueur, bring to a simmer and cook for 3 minutes.
3) Spoon the oranges into bowls and pour over the syrup. Top with a scoop of frozen yoghurt and serve with the almond bread.
Photo: Ian Hofstetter, The Low GI Diet Cookbook
- Almond bread is a very thin, slightly sweet crispbread containing whole almonds. It is available in the biscuit or gourmet section of supermarkets.
1250 kJ (300 Cal), 4 g fat (saturated 2 g), 6 g protein, 55 g carbohydrate, 4 g fibre, 38 mg sodium